Warning: A non-numeric value encountered in /home/customer/www/waybetter.org/public_html/wp-content/themes/peflican/inc/theme-function/theme-function.php on line 148
Diet & Nutrition Recipes

6 Healthy Foods (With Recipes) You Can Kickstart the Habit of Eating

Just thinking about what we can do with six of Time’s “50 Healthiest Foods of All Time” already makes us drool. So we hope this shortlist will whet your appetite and get you cooking like Tita in Like Water for Chocolates, both the book and film versions.

First to note is that, aside from packing lots of nutrition, these items are easy to find in the supermarket. Second is for you to add lots of love and enjoy prepping them. “Eat happy and healthy” should be your new mantra.


This whole grain ticks several items on the list. Buckwheat is rich in fiber, protein, and minerals. And it doesn’t contain gluten. Eastern and European dishes have featured this food for a long time, usually made into flour and then noodles. Japan’s soba, Korea’s naengmyeon, and Italy’s pasta di grano saraceno are a few examples.

To fix a low-fat, healthy carb dish, we recommend Buckwheat Pancakes using buckwheat flour. Just combine it with all-purpose flour, baking powder, and sugar and then with separately-whisked egg whites, canola oil, and fat-free milk. Add sparkling water before frying on a nonstick pan over medium heat.

Click here for the full recipe.

Nutrition per 1 cup: Calories: 583, Fat: 5.8 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 121.6 g, Dietary fiber: 17 g, Protein: 23 g.


“Consider the coconut,” Moana’s parents and people sing in the Disney animated film. Just its fruit—that is, the flesh and the water—already provides us with so many health benefits. We have coconut milk, coconut flour, coconut chips, desiccated coconut, and coconut water to mention some.

We love to experiment on these various recipe ideas, but our favorite has to be Coconut Shrimp with Tropical Rice. Here, you’ll use sweetened shredded coconut and coconut water for the rice mixture and the shrimp.

Click here for the full recipe.

Nutrition per 1 cup, shredded: Calories: 283, Fat: 27 g, Cholesterol: 0 mg, Sodium: 16 mg, Carbohydrates: 12 g, Dietary fiber: 7 g, Sugars: 5 g, Protein: 2.7 g.

Grass-fed Beef

Surprise, surprise! Who would have auto-labeled lean beef as healthy, right? But it turns out grass-fed beef may have less total fat, more omega-3 fatty acids, more conjugated linoleic acid, and more antioxidant vitamins (such as Vitamin E) than conventional beef.

The other good news here is that you can have any cut of grass-fed beef and cook it to your heart’s content. Looking for ideas? You can try and prepare this Grass-Fed Sirloin Steak with Spinach in 22 easy minutes.

Click here for the full recipe.

Nutrition per 3 ounces: Calories: 99, Fat: 2.3 g, Cholesterol: 47 mg, Sodium: 47 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 20 g.

Goat Cheese

Also called chèvre, goat cheese is made from goat’s milk and comes in many forms such as aged cheddar or brie. It’s said to have more nutrient content than cheese made from cow’s milk. Because of its hypoallergenic properties, goat cheese is also an alternative to those who are allergic to the latter.

Incorporating it in meals doesn’t have to complicated. You can break it into chunks and then simply toss them into a Kale Citrus Salad to top off the recipe.

Click here for the full recipe.

Nutrition per 1 ounce: Calories: 103, Fat: 8.5 g, Cholesterol: 22 mg, Sodium: 118 mg, Carbohydrates: 0.03 g, Dietary fiber: 0 g, Sugars: 0.03 g, Protein: 6 g.


This fermented yeast and bacteria, mixed with black tea and sugar, is said to contain probiotics. Probiotics are good bacteria that help your gut stay healthy. For starters, you can actually make your own kombucha at home. Or just hie off to the supermarket and score a bottle or two. Follow the steps here if you’re going for the DIY route.

Now, you can drink the brew yourself afterward. You can also mix your own kombucha cocktail for special occasions. This Cupid’s ‘Buch’ Valentines’s Day Cocktail is perfect for a romantic date with your SO. All you need is kombucha together with rum, strawberries, basil, and grenadine.

Click here for the full recipe.

Nutrition per bottle: Calories: 33, Fat: 0 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 7 g, Sugars: 2 g, Protein: 0 g.


Oysters are a rich source of protein, calcium, iron, zinc, and vitamins A and B12. Some of the most expensive seafood dishes in the world include oysters, specifically the Coffin Bay king oysters. One piece could be as long as 18 cm and weigh 1 kg. Not only that, it comes with a $100 price tag. It is served raw together with a slice of lemon.

But if you’re looking for a more down-to-earth version, you can try the Oysters Rockefeller recipe instead. You’ll be done sauteeing, baking, and whipping up the sauce in 45 minutes.

Click here for the full recipe.

Nutrition per 6 medium: Calories: 43, Fat: 1.4 g, Cholesterol: 34 mg, Sodium: 71 mg, Carbohydrates: 2.3 g, Dietary fiber: 0 g, Sugars: 0.5 g, Protein: 5 g.

There you have it: six healthy foods that you can actually eat regularly. The others can be less obvious in terms of nutritional content, but now you know better.

What kind of recipes do you want to read more about on our site? Share your thoughts in the comments.

You may also like

Health Weight Loss

8 Healthy and Effective Tips to Help You Lose Weight


Losing weight is a goal that thousands endeavor to achieve. Some go on boundaries and challenge their limits to get to that goal of losing unwanted fats or gains. There are instances wherein the want to lose weight is driven by the desire to achieve model-like bodies and be able to confidently post a picture worth hundreds of likes. However, when losing weight, one’s sole reason must be to live a healthy lifestyle and improve their well-being.

lose weight effectively

Here are 8 effective tips to help you lose weight and achieve a healthy lifestyle:

1. Drink plenty of water. Drinking soft drinks and other drinks that are high in sugar means you are taking in high amounts of calories which causes you to gain weight. This is why it’s important to always check the nutrition labels of these products so you can make…

Read More

6 Morning Routine Tips to Start Your Day Right


Waking up can be the hardest thing to do, especially when gravity is marvelously doing its job in keeping you glued to the comfort of your bed; the urge to go back to sleep is incredibly intense. For some, mornings are the messiest part of the day; snoozing the alarm two to three times before finally getting up, bolting into the bathroom, checking social media, and rushing around to be in time for work or class.

Although most are used to the same old frustrating process, living every day the same way may grow boring and result in losing motivation. Others may feel like they are merely existing and not finding the sense of liveliness in their day. It is why morning routines are vital as they positively influence the tone of the day. Also, certain morning rituals help with our peace of mind and our emotional and physical well-being.


Read More

5 Tips to Keep Your New Year’s Resolutions


Picture this: January 1st, you wake up to the vibrant rays of sunlight seeping through your curtain’s fabrics, you open your phone and your feed is bombarded by photographs of aesthetically appetizing vegetable salads, mirror selfies of people in workout outfits followed by a “stolen” photo of a friend in the middle of a home-based workout session; all posted with a caption that reads “New Year, New Me!”

Laughing was your immediate reaction, in thought that this isn’t the first time you’ve ever witnessed them go all out with their new and fresh fitness regimes and diet. Unmistakably, after a month or so, the healthy lifestyle posts slowly disappeared from your daily encounters in social media and now only remain deep in the accounts of those who had posted them; like a momentary wave that will most likely return next year.

New Year’s Resolutions are commonly unsuccessful. People start with such…

Read More
Diet & Nutrition Health

Reasons Why Daily Dose of Bananas Will Change Your Life


Bananas and Its Effect On Your Health

Bananas are all around us; It is the crowd favorite everywhere in the world. In continents like Asia (there are just too many bananas), America, Europe, even Australia, bananas are very well-liked and favored. A banana is an elongated fruit that varies in color (it ranges from green to yellow, some are red) and tastes to those who don’t know. They come from a family of Musa plants, which are natives of Southeast Asia and grown in many of the warmer areas in the world (Arnarson, 2019). It is rich in numerous vitamins and minerals that immune us from harmful diseases and keep us hydrated. There are many kinds of research out there that proves banana’s effectiveness to ward off or to help us fight some deficiencies.

Listed below are the Vitamins and Minerals present in a piece of banana:

Carbohydrates and Sugars

Banana is an…

Read More
Health Weight Loss

Importance of Eating When Losing Weight


Are you one of those people who consider skipping their meals just to lose weight quickly? Trust me, as someone who dreams of having that thin and “perfect” figure, I’ve been there. Other people consider eating once a day, and because they can see the promising results immediately, they tend to just stick with that diet for a long time… Which is actually dangerous.

You see, our bodies are designed to do something; It is intended for activities. If we deprive it of the foods and chemicals that it needs, it may lead to lousiness, crankiness, and even complicate other vital systems’ functions inside our body.
Our bodies have their own healing powers to become well and stay healthy on their own- if only we provide sufficient amounts of nutrients inside them.

According to the book entitled “Fit For Life,” it is not enough to determine levels of nutrients based on chemical…

Read More

5 Habits to End Laziness


In these times, when we are in our house, we often ignore our responsibilities and stay idle. We may think that it is our way of relaxing- but it is not. Laziness can affect us greatly than we expect- it can cause excessive stress and physical disturbance. Also, this can lead to irreversible health damage. So, here are some of the practices you can nourish to put an end to your laziness.

1. Eat Good Food for a Better Mood

According to studies, there is a link between diet and mental health, not just specific foods or nutrients, which means that there is no superfood for mental health rather it is important to have a balanced diet.

So, eating a wide variety of vegetables, fruits, nuts, seeds, wholegrain cereals, legumes, low-fat dairy, lean meat, and oily fish will make you healthy not just physically but also mentally. Keep in mind that what…

Read More